You have not been taking care of yourself that well lately. Maybe you have had a few too many late nights, have been eating too much fast food, or margaritas have been making an appearance in your routine a bit too often. So, you are thinking of turning over a new health leaf and starting a detox. Although making changes for better health is a good thing, it’s easy to get seduced by the “quick fixes” for detoxification. But instead of spending your money on a bunch of detox products that are probably just laxatives, you want to focus on ways you can boost the levels of the most important detoxification antioxidant called glutathione.

What is Glutathione?

Glutathione is an amino acid that functions as an antioxidant. It is the second most abundant molecule in the body behind water. For this reason it has been called the “master antioxidant” because it is powerful in its capabilities. New research is starting to suggest that glutathione levels may help predict longevity.

For detoxification, glutathione is critically important to the body’s most important detox organ — the liver. In the liver it binds to toxic molecules to help make them water soluble and shuttle them out of the body. It also acts as an antioxidant and anti-inflammatory compound, especially for the immune system. If you want to detoxify and support your overall health, you need more glutathione.

Unlike other amino acids that primarily come from foods high in protein, glutathione is a little different. Although it is found in food, it is broken down for other functions before your body can even use it as an antioxidant. This means there is no point in supplementing with glutathione directly and eating more protein won’t necessarily raise glutathione levels.

How to Increase Glutathione for Natural Detoxification

If you want to increase glutathione for detoxification purposes, there is a lot you can do to encourage your body to make more of this antioxidant. Here are a few ways to boost glutathione:

· Take an N-acetyl cysteine (NAC) supplement.

NAC is an amino acid that can raise glutathione levels. It is a source of L-cysteine, an amino acid that boosts glutathione production. It has been found to reduce oxidative stress in athletes and restore glutathione in elderly people.

· Take a multivitamin.

There are several vitamins and minerals that are necessary for glutathione production. These include B-vitamins, such as folate, B6 and B12. Other nutrients needed to maintain healthy glutathione include vitamin C, selenium and magnesium. It is optimal to get these vitamins and minerals from natural food sources, but a multivitamin can serve as an “insurance” that you are getting all the nutrients you need.

· Exercise.

Intense exercise can boost glutathione levels in the blood by up to 72%. Aim to exercise at an intense level, where talking is difficult, for at least 30 minutes most days of the week. Sweating also helps the body get rid of toxins, so it’s a win-win for detoxification.

· Increase dairy in your diet.

Dairy sometimes gets a bad rap, but it does have many benefits, particularly the type of protein found in dairy. A 2015 study found that older adults who consumed more dairy also had significantly higher levels of brain glutathione.

However, it may not just be the diary itself that is beneficial, but also the whey protein found in dairy. A study found that supplementing with whey protein increased glutathione levels significantly in patients with HIV. Look for a high quality grass fed whey protein for its detoxification benefits.

· Eat more cruciferous vegetables

Cruciferous vegetables such as cabbage, Brussels sprouts, broccoli, and cauliflower are high in sulforaphane. This sulfur-rich compound has been found to boost glutathione production. Aim to eat at least one serving a day from this nutrient-dense vegetable family.

· Eat garlic and onions.

Garlic and onions are also high in sulfur, a precursor for glutathione. They taste delicious, so be sure to add them to your food whenever possible.

· Limit alcohol.

One of the easiest ways to detoxify is to cut back on or eliminate alcohol. Alcohol is a toxin and it just puts more strain on the body’s natural detoxification system. The body must use up glutathione to neutralize and excrete alcohol. Therefore, limiting how much you drink will help your body naturally restore this important antioxidant.

· Manage stress.

Just like alcohol, uncontrolled stress depletes glutathione. Stress triggers inflammation and the formation of free radicals. Since glutathione is an antioxidant, it is used up trying to neutralize the damage caused by stress. Exercise, meditation, time in nature and regular relaxation can all help reduce stress and support glutathione production.

If you are looking for true detoxification, rather than trying an extreme juice cleanse or other short-term solution, focus on healthy habits that can help naturally support glutathione production. The body is incredible at naturally detoxifying, as long as you give it the right raw materials to make more glutathione.

Resources:

• https://www.naturalgrocers.com/health-hotline-article/glutathione-mother-detox-nutrients

• https://www.healthline.com/nutrition/how-to-detox-your-body